Jasmine is an exceptional Trauma-informed Emotional Eating Holistic Health and Wellness Coach who gracefully manages her roles as a dedicated mother, wife, and leader in various church ministries. Her journey is marked by notable accomplishments, such as co-authoring two Amazon number 1 Best-Selling books and attaining the esteemed title of a number 1 International best-seller.
As a Christian woman entrepreneur, you understand the importance of balance in every aspect of your life. Your business demands your time and energy, but you also know that prioritizing your health and well-being is crucial. Yet, amidst the pressures of entrepreneurship, emotional eating can subtly creep in, often as a response to stress, exhaustion, or unaddressed negative thought patterns.
Emotional eating is more than just a habit; it’s a response to deeper issues and ingrained thought patterns that, if left unchecked, can disrupt your health and peace. In this article, we’ll explore common thought patterns that lead to emotional eating and provide practical strategies for overcoming them while nurturing your faith and retraining your mind for lasting peace with food.
Common thought patterns that lead to emotional eating
1. Perfectionism and the fear of failure
As an entrepreneur, the drive for perfection can be overwhelming. The pressure to excel in your business, coupled with the fear of making mistakes, can create a relentless pursuit of an ideal that’s often unattainable. You might believe that your business, and by extension, your self-worth, depends on your ability to be flawless in every aspect. This perfectionism can lead to:
Chronic stress: The constant need to meet impossible standards keeps your stress levels elevated, which can drive you to seek comfort in food. Food becomes a way to temporarily alleviate the anxiety that comes with striving for perfection.
Procrastination: Perfectionism can cause you to delay tasks out of fear that you won’t meet your high expectations, leading to increased pressure as deadlines approach. This last-minute rush can trigger emotional eating as a coping mechanism.
Self-sabotage: Sometimes, the fear of failure is so great that it leads to self-sabotage, where you unconsciously undermine your efforts to avoid confronting the possibility of not being perfect.
Strategy: Recognize that perfection is an illusion. Embrace the idea that mistakes are part of the learning process. Celebrate progress rather than perfection, and allow yourself the grace to be human. Journaling can be a powerful tool here. Write down your thoughts, and then counter them with truths from Scripture, such as Philippians 4:13, "I can do all things through Christ who strengthens me."
2. Negative self-talk and low self-worth
Negative self-talk often stems from a deep-seated belief that you are not enough, whether that’s not smart enough, not accomplished enough, or not attractive enough. This inner critic can be harsh, constantly comparing you to others or reminding you of past failures. Over time, these negative thoughts can lead to:
Emotional eating: When you believe that you’re not worthy of love or success, food can become a source of comfort. Eating may provide temporary relief from the pain of self-criticism, but it often leads to feelings of guilt and shame afterward.
Isolation: Negative self-talk can make you withdraw from others, fearing that they might judge you as harshly as you judge yourself. This isolation can amplify feelings of loneliness, which can further fuel emotional eating.
Body image issues: Constantly criticizing your appearance or abilities can lead to a distorted body image, where you focus on perceived flaws rather than seeing yourself as a whole person created in God’s image.
Strategy: Challenge negative thoughts by replacing them with affirmations rooted in Scripture. For example, remind yourself of Psalm 139:14, "I praise you because I am fearfully and wonderfully made." Practice speaking to yourself with the same kindness and compassion you would offer a friend. Consider working with a Christian counselor or life or health coach who can help you develop a healthier self-image and address the roots of your negative self-talk.
3. Overwhelm and exhaustion
The demands of entrepreneurship can be relentless, leaving you feeling like there are not enough hours in the day to accomplish everything on your to-do list. Balancing work, family, and personal responsibilities can be exhausting, leading to:
Burnout: Constantly running on empty can lead to physical and emotional burnout. When you’re drained, food might seem like the easiest way to quickly regain energy or soothe frayed nerves.
Disordered eating patterns: Overwhelming can lead to irregular eating habits, such as skipping meals due to lack of time and then overeating later in the day when hunger becomes overwhelming. This cycle can disrupt your metabolism and lead to unhealthy eating patterns.
Loss of joy: The passion that once fueled your entrepreneurial journey can fade when you’re overwhelmed, leading you to seek comfort in food rather than finding joy in your work and life.
Strategy: Establish healthy boundaries by setting realistic limits on your work hours and learning to delegate tasks. Make self-care a non-negotiable part of your routine.
Incorporate practices such as deep breathing exercises, regular breaks, and physical activity to help manage stress. Remind yourself of Jesus’ words in Matthew 11:28, "Come to me, all you who are weary and burdened, and I will give you rest." Embrace the importance of rest, knowing that even God rested on the seventh day.
4. Guilt and shame
Guilt and shame are powerful emotions that can stem from many sources, whether it’s guilt over taking time for yourself, shame about past mistakes, or the pressure to meet every expectation placed on you. These emotions can create a cycle where:
Emotional eating: Guilt and shame often lead to emotional eating as a way to numb uncomfortable feelings. However, this only deepens the cycle of guilt, as you may later feel ashamed of your eating habits.
Perfectionism: These feelings can fuel the belief that you must be perfect to be worthy of love and respect, which can, in turn, exacerbate the perfectionism that drives emotional eating.
Spiritual disconnect: Guilt and shame can make you feel unworthy of God’s love, leading to a sense of spiritual isolation. This disconnect can drive you to seek comfort in food instead of turning to God for solace.
Strategy: Practice forgiveness, both for yourself and others. Reflect on 1 John 1:9, which reminds us that if we confess our sins, God is faithful and just to forgive us. Release the burden of guilt by accepting God’s grace and forgiving yourself for past mistakes. Engage in regular prayer and confession, allowing God’s love and forgiveness to wash over you.
Consider incorporating a gratitude journal into your routine to focus on the blessings in your life, shifting your mindset from guilt to thankfulness.
Strategies for overcoming these patterns
Recognizing these thought patterns is the first step toward breaking free from emotional eating. Here are additional strategies to help you address them and find lasting peace with food:
1. Renew your mind through scripture
The Bible is not just a spiritual guide but a powerful tool for transforming your mind. Regularly meditating on verses that affirm your identity in Christ can help you shift from self-criticism to self-compassion. Consider verses like Romans 12:2, which calls us to “be transformed by the renewing of your mind.” Create a habit of daily Bible reading, focusing on scriptures that speak to your struggles with perfectionism, self-worth, and anxiety.
Practical tip: Start your day with a devotional that speaks to your heart and challenges your negative thought patterns. Carry scripture cards with you, or set reminders on your phone with verses that encourage and uplift you throughout the day.
2. Practice self-compassion
Self-compassion involves treating yourself with the same kindness and care you would offer a loved one. It’s about acknowledging your struggles without judgment and understanding that imperfection is part of the human experience. By practicing self-compassion, you can reduce the stress and anxiety that often lead to emotional eating.
Practical tip: When you catch yourself engaging in negative self-talk, pause and ask, "Would I say this to a friend?" If the answer is no, reframe your thoughts to be more compassionate. For example, instead of saying, "I failed at this task," try, "I’m learning and growing through this experience."
3. Retrain your brain
Cognitive-behavioral techniques can be incredibly effective in retraining your brain to respond differently to stress and negative emotions. By identifying and challenging distorted thought patterns, you can begin to replace them with healthier, more constructive beliefs.
Practical tip: When negative thoughts arise, write them down and then counter them with truths. For instance, if you think, "I’m not good enough," counter it with, "I am created in God’s image and equipped for my calling." Over time, this practice can help rewire your brain to think more positively.
4. Establish healthy boundaries
Setting boundaries is essential for preventing overwhelm and protecting your well-being.
This might mean saying no to additional projects, setting specific work hours, or delegating tasks to others. By establishing boundaries, you create space for rest and rejuvenation, which are crucial for preventing burnout and emotional eating.
Practical Tip: Create a weekly schedule that includes dedicated time for work, rest, family, and self-care. Communicate your boundaries clearly to others and hold yourself accountable to them. Remember that saying no to something means saying yes to your health and well-being.
5. Seek support from your faith community
Your faith community can be an invaluable source of support as you navigate the challenges of entrepreneurship and emotional eating. Whether it’s through a prayer group, Bible study, or one-on-one relationships, connecting with others who share your faith can provide encouragement, accountability, and practical advice.
Practical tip: Don’t be afraid to share your struggles with trusted members of your faith community. Whether it’s asking for prayer or simply talking through your challenges and others.
Conclusion
As a Christian woman entrepreneur, you're called to lead, serve, and create. But amidst your many responsibilities, it’s essential to prioritize your health - physically, emotionally, and spiritually. By addressing the thought patterns that lead to emotional eating and incorporating strategies that align with your faith, you can find lasting peace with food.
Remember that your health is a gift from God, and taking care of it honors Him. Embrace the journey of renewing your mind through Scripture, practicing self-compassion, setting healthy boundaries, and seeking support from your faith community. These steps will not only help you overcome emotional eating but also strengthen your relationship with God, enabling you to fulfill your entrepreneurial calling with renewed energy, joy, and resilience.
Trust that God is with you every step of the way, guiding you to a life of balance, peace, and abundance, both in your business and in your personal life.
Jasmine Kelly-Stephens, IIN Holistic Health and Wellness Coach
Jasmine is an exceptional Trauma-informed Emotional Eating Holistic Health and Wellness Coach who gracefully manages her roles as a dedicated mother, wife, and leader in various church ministries. Her journey is marked by notable accomplishments, such as co-authoring two Amazon Number 1 Best-Selling books and attaining the esteemed title of a Number 1 International best-seller.
Jasmine's personal story spans several decades, interwoven with the trials of comfort, stress, and emotional eating. This deeply personal struggle propels her unwavering commitment to addressing the emotional eating crisis, and guiding women towards healing, restoration, and liberation. At the heart of her mission is the empowerment of women, helping them liberate themselves from the chains of shame and guilt linked to emotional eating, all while drawing on her expertise in trauma-informed care. Through this transformative process, women rediscover their relationship with food and their bodies, embracing a journey of self-love and acceptance that brings forth renewed energy, freedom, and confidence to fulfill their divine callings within the Kingdom.
Jasmine firmly believes that the healing experienced by women extends its positive ripples outward, fostering healthier relationships within families and communities. This ripple effect creates a transformative impact for everyone involved. While Jasmine offers personalized coaching tailored for Christian women entrepreneurs, her passion knows no bounds. Actively spreading the message of transformation through speaking engagements and workshops, she aims to reach anyone open to the journey toward healing and well-being.
